May 30, 2019 – Strength & Conditioning Programme

May 30, 2019 – Strength & Conditioning Programme

Fitness

A1. Double arm hanging lat stretch 2 x 20s (pronated + supinated). https://www.youtube.com/watch?v=16sLRdXA5Ik
A2. Supine PVC / Barbell overhead stretch and pull. Pronated grip. 2 x 5 – https://www.youtube.com/watch?v=tgvH6ZhujIs
A3. PVC or DB lat / tricep insertion stretch on bench 2 x 20-30s hold (inhale into flexion, exhale into extension) https://www.youtube.com/watch?v=xV9Z7q4eeCI
B. 1/2 kneeling frog adductor stretch with rotation and reach 2 x 6-8 per arm- https://www.youtube.com/watch?v=ShyTmZZf-Cs
C. Ido Squat routine 2.0 – 1 cycle through – https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

A. Alternating Sets: 6 One Arm Kettlebell Cleans + 6 Kettlebell Walking Lunge Steps, 6 One Arm Kettlebell Cleans + 6 Kettlebell Walking Lunge Steps

3 sets of:
A1. 6 One Arm Kettlebell Cleans + 6 Kettlebell Walking Lunge StepsRest 30 secondsA2. 6 One Arm Kettlebell Cleans + 6 Kettlebell Walking Lunge StepsA1 on 'weaker' arm
A2 on 'stronger' arm
– Complete as an unbroken complex
– Hold KB with single arm in front rack during forward walking lunges
– Alternate legs on lunges
– Load by feel
Rest 30 seconds

B. Alternating Sets: Shoulder Press, Dual Dumbbell Prone Row

4 sets, starting a set every 60 seconds, of:
B1. 5-6 Shoulder Presses (21X1 tempo)– mod loadB2. 6-8 Dual Dumbbell Prone Rows (21X1 tempo)– mod load
– Bench at 30 degrees
– Chest on bench
– Neutral grip

C. Assault Bike 6 x 0:15 intervals

Interval Training
Assault Bike 6 x 15 secondsStart an interval every 90 seconds

– @95%
– If you feel output dropping, reduce working time slightly.
– Take a 2 second 'running/rolling start'
– One more week of this!

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